Author Archives: captaincrunchberry

This morning started a little slow. I thought I started my truck, but when I came outside, it was still covered in frost. After about a gallon of windshield washer fluid, I was able to see most of the road, and able to drive off. I arrived at the Boondocks to find the parking lotContinue reading “BackBlast – Planetarium @ Boondocks – 1.24.2023 – Captain Crunchberry Q”

I’m planning a full body, body weight workout, with plenty of movement. No coupons needed. It will be a perfect weinke for the FNG you have been trying to headlock.

A total of 10 PAX participated in this year’s Louisville Marathon or Half Marathon. PAX: No Show, Sputnik, Harry Caray, Dot, Captain Crunchberry, Virginia Slims, Newman, Motor Boat, Patty, and Saul Goodman. Each PAX listed above has their own story to tell, this is mine. Training this cycle was very inconsistent. In the past IContinue reading “Backblast – Half Marathon @ Parklands”

The events that occurred on 9/11/2001 will be forever etched into my mind.  While I was not directly affected by the events, everything changed that day.  The September monthly ruck was an event to remember and honor those that lost their life that day, and those that sprang to action, and continue to keep usContinue reading “Backblast – September Ruck 9.10.2022 – McAfee / Captain Crunchberry Q”

It has been a little bit since my last Q, but it all came back. When I first pulled up, I parked next to a car I was unfamiliar with. As soon as I stopped, they immediately pulled away. I initially figured that the PAX realized who was the Q and bolted. But as itContinue reading “Backblast – Agony @ The County – Captain Crunchberry Q – 9.15.2022”

My last Q was back at the end of May. I have only posted 1 bootcamp style workout since the end of June. I’ve been playing the injury card for a while now. I guess I have been afraid I would hurt myself more. Tomorrow at The County we will slow things down, concentrate onContinue reading “Pre-Blast – Agony @ The County – Captain Crunchberry Q”

I’m nursing a few ailments, so be ready for a slow moving, low impact workout. Bring a coupon, and some mumblechatter. I’m bring the music and the list of things to do.

As we gathered around the flag, it would end up that 8 PAX decided running is almost 80 degrees was a better idea than a Bootcamp style workout. But, they didn’t know what I had in store for them today. In the previous two sessions of this BO run only workout it has been simplyContinue reading “Backblast – BO Run at EP Tom Sawyer”

Leadership saw the possible interest in a run only workout. Jewel asked if I would help facilitate starting it. I reached out to a few runners from AO’s across the region to gauge interest, and verify a central location would work. It was decided EP Tom Sawyer was about 15 minute drive from most AO’s.Continue reading “Pre and Back Blasts for BO Run @ EP Tom Sawyer – 06.01.2022”

Leading up to this workout, it was a coin toss. Weather reports were forecasting rain. It’s a new AO, with a lot of relatively new PAX. To my knowledge, there hadn’t been a rain day out there yet. I could be wrong. I had 2 different weinkes planned out, one for rain, and one forContinue reading “Backblast – BO @ Goshen – 5.26.2022 – Captain Crunchberry Q”

Tomorrow at the Goshen BO I will come prepared for both the PAX that don’t mind getting wet, and the ones who melt. A flip of the coin might be the tie breaker as to which weinke we use. We will hit all major muscle groups. Bring your coupon (a few are on site) andContinue reading “PreBlast – BO @ Goshen – 5.26.2022 – Captain Crunchberry Q”

Weather – Pleasant, dry. PAX: Honey Do, Dot, Cochran, Yankovic, Virginia Slims, Single Source, Captain Crunchberry (Q) COP: Pretty simple with some SSH, Abe Vigodas, Kendra Newman, Michael Phelps Thang 1: Triple Nickel. 5 Weighted squats, short mosey to the entrance, 5 Lunges (each leg) mosey back. Repeat 5 times. Thang 2: Varition on TripleContinue reading “Backblast – Planetarium @ Boondocks – 5.17.2022 – Captain Crunchberry Q”

Weather – High 50’s low 60’s. With a pretty cool shelf cloud just hanging out. PAX: Dauber, Brown Water, Backflop, Single Source, Bulletin, and me. COP: Started with some SSH just to get the engine going, then a mosey back to the concession stand. Once there, we did some Abe Vigodas, Downward Dog, Kendra Newmans,Continue reading “Backblast – 05.05.2022 – Moonshiner @ The Boondocks – Captain Crunchberry Q”

Tomorrow at The Boondocks you can expect a full body workout. You can move at your own pace, push yourself as hard and far as you like. No coupons needed.

Weather: Mary Poppins. Practically perfect in every way. It might have been a touch warm, but it was manageable. PAX that crossed the finish line: Harry Caray, Big Bird, Kitty Litter, Meter Maid, Motor Boat, Glowsticks, Dauber, Wide Right, Huggies, Nino, Nice N Slow, Abacus, Air Raid, DeVitto, Little Jerry, Virginia Slims, Newman and CaptainContinue reading “BackBlast – Derby Mini/Full Marathon”

Some leaders lead from the front. You know if you are one of these PAX. You knock out your reps and then encourage others to follow suite. You are that cheerleader across from across the lot, pushing your fellow PAX to get better. Trying to lead a group of runners from the front is aContinue reading “Pre-Blast – BO Run @ KDF Marathon/Half Marathon”

The weather this morning was hovering around freezing. There wasn’t any frost on my window to deal with, but I passed multiple cars along the way to suggest I should have. Nine PAX total got put into the starting line up. O’Neil, Jolly Rancher, Diane Dukes, Jewel, Jimmy Neutron, Harry Caray, Brown Water, Bob Ross,Continue reading “3.11.2022 – Baptizer @ The Garden – Captain Crunchberry Q”

Embrace the madness. It’s time to get off the bench. Coach is giving you the opportunity to play in The Big Dance. I think tomorrows weinke will meet the approval of most PAX that call the Garden home. Once we start, you won’t stop, a full 40 minutes of hell (COP and Mary excluded.)

I was a little surprised when I pulled up. There were like a bazillion cars in the lot. I forgot some runners were meeting there. When 0530 hit, and the runners departed, all that remained was Edward Scissorhand, Viking, Diane Dukes, Mr. Roper, Harry Caray, and myself. We started with some standard COP. Side StraddleContinue reading “Backblast – Solo @ North Posh – Captain Crunchberry Q – 2.21.2022”

On Saturday, Hush Puppy said The Loco needed a Q. I told him if someone didn’t step up, I would take it. Not because I needed another Q for IHC, but I started training for the Derby Half Marathon on Monday. When I trained last summer/fall for the Louisville Half Marathon, I struggled to postContinue reading “Backblast – Loco @ The County – Captain Crunchberry Q – 2.15.2022”

The weinke is still in the approval process. Hopefully it will get the rubber stamp by morning. Bring a coupon just in case, as I’m not entirely sure what I will have planned.

Weather this morning was chilly, but dry. Well, except for where there was melting snow and ice. CSX put the temporary road block up, which made for a little bit longer commute than expected. I’m pretty sure Valdez was concerned he was working out alone this morning. But eventually WILDflower, Brown Water, DeVitto, Gisele, Oscar,Continue reading “Backblast – Agony @ The County – 2.10.2022 – Captain Crunchberry Q”

Thursday at The Agony we will try not to Short Circuit. We will keep it moving, and hit all major muscle groups. Bring a coupon, or weight of choice.

Plain and simple, this morning was windy. It wasn’t really too windy, but it seemed to blow from every direction. All four of us met up at the flag, disclaimer was given, and then off we went to the front lot to try to hide from the wind. At the front lot, we found thatContinue reading “Backblast – Loco @ The County – 1.25.2022”

A pastor, a doctor, and an old friend… Join me at The Loco for the punchline. Expect a full body workout. It will include some running to keep you warm. No coupons needed. Gloves recommended.

This morning was windy, cold, and a little icy. It was glorious. It was the things legendary workouts are made of. I arrived first, and started sweating immediately. See, I never said I got there real early. Where was everyone? Will this be my first solo Q? Moments later Jolly Rancher and Glowsticks pulled in,Continue reading “Backblast – 1.17.2022 – Motivator @ The Abyss – Captain Crunchberry Q”

Friday I brought a bunch of arm exercises to The Abyss. Tomorrow we will do some more arms stuff, but we will use body weight to get it done. We will do some short distance running, and then move on to the motivation! No coupons needed.

On a chilly Friday at The Abyss, 5 PAX built a pyramid. I arrive a few minutes early to lay out the stations. At 0530 I was ready to go, but Flip Flop and Uncle Sam wasn’t there yet. We didn’t wait for them. Kitty Litter advised that Flip Flop is 50/50 on Fridays, notContinue reading “Backblast – Gladiator @ The Abyss – Captain Crunchberry Q”

For those that plan out their posts, and hoped to see Dauber tomorrow, I’m sorry. There has been a change of plans, and instead you get me. Again, sorry. The weinke is still being chiseled down, but I’m sure to come up with something clearly defined, concise, and effective.

It was great to be back out to The Abyss. The last time I was there for a regularly scheduled workout was May. But the 0500 start time makes it hard. Props to Flip Flop for the direct encouragement to put it on my calendar. The I.O.U’s for coffee and donuts were handed out inContinue reading “BackBlast – Motivator at The Abyss – 12.20.2021 – Captain Crunchberry Q”